Choosing the Right Exercises for Your Warm-Up
One important way to prevent injuries is by warming up before engaging in any physical activity. But what exactly does that mean? What exactly should you do as your warm-up? The idea behind warming up is pretty simple: it prepares your body for more intense physical activity. You move just enough to increase your heart rate and blood flow, which provides additional oxygen to your muscles so they’re primed to start working. You also guide your joints and muscles through their range of motion so they can accommodate more intense movements. A good warm-up should consist of light aerobic exercises combined with dynamic stretches that mirror whatever activity you’re about to perform. One easy trick is to perform less intense versions of later movements: • If you’re lifting weights, perform the same lifts but with much lower weights (or no weight at all) • If you’re going for a run, try a light jog or a fast-paced walk • If you’re playing pickleball, do some side steps around the court combined with some arm swings However, more general dynamic stretches work well, too. Here are some movements that can work well as warm-ups: • Walking lunges and rotating right and left while lunging • Walking butt kicks and straight leg kicks (Frankensteins)
• Deep squats with overhead reaching • Simple Yoga flows (such as sun salutations) Call Gold Coast Physical Therapy for More Warm-Up Tips Our physical therapists can show you tailored warm-up routines for all the physical activities in your life, from workouts to gardening to job-specific tasks. Call us to schedule an appointment today!
Sources: https://www.nhsinform.scot/healthy-living/keeping-active/before-and-after-exercise/warm-up-and- cool-down/ •https://www.health.harvard.edu/exercise-and-fitness/the-best-exercises-for-your-warm-up
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